Daily Archives: July 4, 2017

Wednesday, July 5th

Defiant CrossFit – CrossFit Warm-up Warm-up (No Measure) 7min AMRAP 10 Empty Bar Good Mornings 5 V-Ups 5 Burpees to a 12″ target 200m Run Strength Deadlift (3-3-3-3 @75-80% no drop & reset) Metcon Metcon (Time) 3 Rounds 75ft Front … Continue reading

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Legs. Sweat. Fun.

Defiant CrossFit – Strength Class Warm-up Warm-up (No Measure) 3x Bike /Row 1 min 10/10/10/10 Knee band 10 Banded Ham Curls Then… Warm yo’ squat up Strength Back Squat (10.10.10 60s rest between sets) RDL Goodies BB RDL *Work to … Continue reading

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